All-in-one biking and strength building combines the cardiovascular benefits of biking with a wide potential of upper and lower strength training exercises. The strength system features two arms outfitted with a pair of dual-pulley, elastic bungee cords on the front and back of the machine. Use the front strength system for seated exercises like chest press, curls, flies, squats and more. Unhook the clips and switch the handles to the back side of machine for standing exercises. While standing, use the included ankle cuff for lower body exercises like one-legged cable kickbacks. Two cords of varying intensity on each arm allow you to adjust the resistance to your liking. To adjust the angle of the arms, simply unscrew and pull the adjustment knob. The Strength System combines practicality and versatility in one machine, making it great for both biking and strength training. Also included with this product is free online access to 2 on-demand workout videos. These workouts are guided by a certified personal trainer to help motivate and coach you towards your goals in the comfort of your own home. Achieving your goals is easier with the Stamina Exercise Bike and Strength System's performance-oriented design. During biking sessions, the upgraded one-touch multi-function monitor tracks your workout time, calories burned, speed, distance and pulse. The pulse sensors are handily located on the padded side handlebars. When you're ready to alter the resistance level, the easy-to-reach dial allows for a quick change to any of the eight levels of smooth, quiet magnetic resistance. The wide, padded seat and backrest provide optimal comfort in any workout. Even better, the height adjusts to fit you. Textured pedals and adjustable straps keep your comfortable and stabilized while biking. For added convenience, the multi-function monitor includes a slot to place your device for easy access during your workout. After you've finished your workout, fold the bike in half with the pull of a pin and roll it away for fast storage.